Meals · High Protein
Italian Turkey Meatball Soup (38g Protein)
This hearty Italian soup delivers 38 grams of protein and 485 calories per serving. Tender turkey meatballs simmer in a tomato-herb broth with cannellini beans, orzo, and fresh spinach for a comforting one-pot meal that freezes beautifully and serves four.
Nutrition per serving
- Protein
- 38 g
- Calories
- 485
- Carbs
- 35 g
- Fat
- 23 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 1.25 lbs ground turkey 93% lean
- 1 large egg
- 1/3 cup panko breadcrumbs
- 1/2 cup parmesan cheese — finely grated, divided
- 1 tbsp Italian seasoning
- 5 cloves garlic — minced, divided
- 1 tsp kosher salt — divided
- 2 tbsp olive oil
- 1 medium yellow onion — diced
- 1 can crushed tomatoes — 14oz
- 6 cups chicken broth — low-sodium
- 1 can cannellini beans — 15oz, drained and rinsed
- 3/4 cup orzo pasta — dry
- 4 cups fresh spinach — packed
- 1/4 cup fresh basil — torn, for garnish
- 1/4 tsp red pepper flakes — optional
Steps
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- Make meatballs: In a large bowl, combine ground turkey, egg, panko, 1/4 cup Parmesan, Italian seasoning, 2 cloves minced garlic, and 1/2 teaspoon salt. Mix gently with hands until just combined. Don't overwork. Roll into 20 meatballs (about 1.5 inches each).
- Arrange meatballs on prepared baking sheet. Bake 15-18 minutes until browned and cooked through (165°F internal). Set aside.
- While meatballs bake, heat olive oil in a large Dutch oven or soup pot over medium heat. Add onion and cook until softened, 4-5 minutes.
- Add remaining garlic and red pepper flakes (if using). Cook 30 seconds until fragrant.
- Add crushed tomatoes, chicken broth, Italian seasoning, and remaining salt. Bring to a boil.
- Add orzo and reduce heat to medium. Simmer 8 minutes, stirring occasionally to prevent sticking.
- Add cannellini beans and baked meatballs. Simmer 3-4 minutes until orzo is tender and meatballs are heated through.
- Remove from heat. Stir in spinach until just wilted, about 1 minute.
- Ladle into bowls. Top each serving with remaining Parmesan and fresh basil.
Why This Works
Ground turkey (93% lean) provides 17g protein per 100g raw (USDA #05197) but can turn grainy and dry. America's Test Kitchen solved this by adding unflavored gelatin, but there's an easier method: bake the meatballs separately. Oven-baking at 400°F develops a light crust that holds the meatballs together, while the interior stays moist because the dry heat doesn't extract as much moisture as simmering would. Adding the meatballs to the soup in the final 3-4 minutes heats them through without overcooking. The panko-and-egg panade (J. Kenji López-Alt's preferred binder) traps moisture, while Parmesan contributes glutamates for savory depth.
The Meatball Binder Ratio
For lean turkey, the binder ratio matters more than with fattier meats. America's Test Kitchen found that one egg per pound of meat provides enough structure without making meatballs rubbery. Panko works better than fresh breadcrumbs here because its airy texture absorbs less moisture. A panade made with milk would make these too wet. The 1:3 ratio (1/3 cup panko to 1.25 lbs meat) adds just enough structure to hold together without becoming bready. Don't skip the Parmesan in the mix. It adds fat and umami that lean turkey lacks.
Freezer Strategy
This soup freezes exceptionally well for up to 3 months. Freeze in individual portions for easy weeknight meals. The orzo will absorb some liquid when frozen and reheated. Add a splash of broth when reheating. For meal prep: freeze the meatballs separately (raw or baked) and make fresh soup each time if you prefer al dente orzo. The baked meatballs alone freeze well for 2 months and work in pasta, sandwiches, or grain bowls.
Sources Research-Backed
Frequently Asked Questions
Is italian turkey meatball soup gluten-free?
Not as written. Orzo pasta and panko breadcrumbs contain wheat. Substitute rice or gluten-free pasta, and use gluten-free panko or almond flour in the meatballs. All other ingredients (turkey, beans, vegetables, broth) are naturally gluten-free.
How do I reheat frozen meatball soup?
Thaw overnight in the fridge or microwave from frozen. Reheat on the stovetop over medium heat for 10-15 minutes, adding 1/4 cup broth. The orzo absorbs liquid when frozen. Heat until meatballs reach 165°F internal temperature.
Can I use chicken instead of turkey for meatballs?
Yes. Ground chicken (93% lean) has similar protein (17g per 100g) and texture. The binder ratio stays the same. One egg and 1/3 cup panko per 1.25 lbs meat. Chicken meatballs may be slightly softer than turkey.
Can I double this soup recipe?
Yes. Bake meatballs in two batches to avoid crowding. Use a larger pot (6+ quarts) for the soup. Simmer time stays the same. Double batches freeze well. Portion into containers for easy weeknight meals.
